How much they actually need, and why you are probably underfeeding them.
Two PDFs plus a web calculator. Delivered straight after payment, no account needed.
A 16-year-old boy training ten hours a week needs just under 4,000 calories a day. That is roughly 60% more than his father. A 15-year-old girl doing six hours of sport needs around 2,400, more than most grown women eat.
Most parents aren't underfeeding out of neglect. They're applying an adult's sense of portion size to a body that is building itself. He is not greedy. He is hungry. Those are different things, and the difference matters: under-feeding a teenager does not make them slimmer, it makes them shorter, later, and more tired.
Is this a diet plan for my teenager?
No, and it is the opposite of one. There is no weight management content, and the only body measurements are height and weight.
My child does not do much sport. Is it still relevant?
Yes. The calculator has a band for under two hours a week, and the chapters on bone, protein, nutrients and fussy eating apply regardless of how much they train.
What format is it?
Two PDFs and a web-based calculator. Download the PDFs to any device.
Is there a training programme in it?
No. This one is about food. The guide covers fuelling sport rather than prescribing it.
My teenager is vegetarian.
The protein and iron chapters both cover it directly, including why plant iron is absorbed less well and what to serve alongside it to fix that.
You'll be taken to a secure Mamopay checkout. Both files land on your download page straight after payment.